London WTS 2015

Race morning I wrote in my journal that I felt “good enough to compete, but not well enough to be confident…Remember this is good practice for performing under any circumstance. Enjoy the challenge, push yourself, focus on the controllables.” I wasn’t excited to race like I normally am. I had doubts and I didn’t know what to expect. But, when race time arrived, I dove in giving it my all. I had a great start, exiting the water in 4th position which put me in the lead pack of seven on the bike. The women worked well together, taking turns on the front to keep a 25 second lead coming into T2. As I started the run, I was uncertain of what my legs could produce. I ran with compatriots Sarah True and Katie Zaferes, trying to hold on, until I was able to make a break and cross the line in first. It was an incredibly hard race for me, but I am proud of my effort and happy with the result. Team USA had a podium sweep for the second time this year! It is incredible to be part of such a strong USA contingency. Thank you, USAT, for all of your help and support; the results show how much work you do.

When the race ended, I couldn’t believe it was time to head back to Vitoria. It seemed like such a short trip to London. I arrived late on Thursday evening and flew out Monday morning, but I got a lot done in the hours I was in London. Patrick’s parents, Jane and Craig Lemieux, flew from the USA to watch me race and to visit with us for the first time since Christmas. Mark Holowesko (who sponsors me through his incredible boutique hotel: The Island House) also flew to London from the USA with his wife Nancy to watch the race. Nancy took a flight to London from the USA for only two days to watch the race—now that’s dedication! After the race, Mark treated me, the Lemieuxs, and Coach Jamie and his partner Esti to dinner. It was a fun-filled night, and the perfect way to end a successful race weekend. Thank you, Mark, Nancy, Craig, Jane, and Heather for flying over and for your continued support.

I want to thank all of the fans that came out to Hyde Park to cheer on the triathletes. It’s motivating to see and hear so many people. I must apologize to some fans, however. After races, I like to spend time taking selfies and signing autographs; however, after the race in London, I was taken straight to drug testing. Usually, I am in and out in about a half an hour. In London, I was in there for over three hours. First, I gave blood. Then I produced a urine sample that was too dilute. By the time I was able to produce a sample that was concentrated enough, the venue was dissembled and no fans were left.  I want to give my sincere apologies, especially to those who I Tweeted I’d get a photo with you.

On Monday morning, I had an opportunity to visit the Columbia Threadneedle (CT) Headquarters and meet some of the employees who competed in the age group triathlon races. They treated Patrick, my agent Heather, and me to a proper English breakfast in a quaint London building. They called it the “city breakfast.” It consisted of scrambled eggs on toast, tomato, mushroom, sausage, bacon, and black pudding. After breakfast, we went to Bloomberg Business of Sport for an interview. The first thing I noticed when I walked in was fish tanks. Apparently Mr. Bloomberg thinks fish help relax you and clear your mind. The office is so big and they have so many fish tanks that there is a fulltime marine biologist at the office. The interview was conducted in the middle of the work area (a modern, open cubicle area). I watched as a broadcaster gave the news while I was being interviewed. She stood on a block of wood that had controls at her feet. She controlled the camera, gave the news, and looked amazing while doing it! After Bloomberg, we went back to the Columbia Threadneedle office for a meet and greet. Thank you, CT, for the wonderful day and for supporting our sport and encouraging others to get involved in a healthy lifestyle.

After London, Patrick and I went to San Sebastian, the food capital of the world. San Sebastian has the most Michelin stars per capita of anywhere in the world. We had a great time eating, drinking, relaxing, and not talking about or doing anything related to triathlon. My next race will be the Hamburg WTS on July 18th.

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Photo thanks to triathlon.org

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USA Podium Sweep! Photo thanks to triathlon.org

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This is a photo a fan took that I love. Thanks for the photo and the cheers.

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This isn't my prettiest picture. Picture thanks to Janos Schimdt.

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Dinner with Mark, Nancy, Jamie, Esti, Jane, Craig, Pat and me at Bar Boulud.

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Interview at Bloomberg Business of Sport.

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This is where CT treated us to an English breakfast.

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This is what I ate the night before the race.

WTS Yokohama 2015

I always look forward to racing in Yokohama. Japan is one of the few countries where I don’t see a large American influence. It is crowed, but not congested. Rice is served for breakfast, lunch, and dinner. At the hotel breakfast buffet salads, rice, soups, and dim sums were plentiful. I opted for the rice porridge, which was delicious, but I’m looking forward to my normal bowl of oatmeal this week.

It was raining on race day. I wasn’t excited for the rain, but I was prepared. I knew the likelihood of a puncture or a crash was higher than normal so I wanted to ride near the front to try to avoid being behind any possible crashes. During the bike, my legs felt awful and I had to keep reminding myself that feelings don’t matter. I told myself that I can feel horrible and still produce. I made it through the bike course upright and in the front pack. Even though it was raining, I felt safe on the course, mainly because every ten meters there were volunteers guarding the course. Japanese fans lined the course in the pouring rain, cheering on the leaders; however, they roared with excitement when one of their own national athletes would go by. It was incredible! The fans in Japan are incredibly generous. I received a few gifts from fans who wanted an autograph or picture. I signed countless shirts, pictures, brochures, and hats post-race.

Yokohama was my last opportunity to run a fast 10k before the Rio test event in August later this year (which is USA’s first Olympic Qualifying race). Because of this I wanted to push my limits so I surged early on in the 10k and compatriot Renee Tomlin went with me. Renee is a USA College Recruitment Program athlete who has a killer run…and kick. I did not want to be in a sprint finish with her! Renee and Ashleigh Gentle kept the 10km honest with fast paces. I was in the lead, but nervous the girls behind were going to catch me. I ended up crossing the finish line in first, with two Australians behind me (Gentle and Emma Moffat) with Tomlin coming through in fourth.

You may have noticed I had a few new accessories at Yokohama, my favorite being a new helmet design. A few weeks ago, Red Bull mailed me a newly designed Specialized Evade helmet. It is one of the neatest things I own and means so much to me because it tells a story about where I come from. On one side of the helmet is Bucky Badger (Go UW Badgers!) catching monarch butterflies. The monarch butterfly is Minnesota’s state insect. On the other side is Paul Bunyan and Babe the Blue Ox. Paul Bunyan is American Folklore. He traveled around Minnesota, and each one of his footsteps is said to have created one of Minnesota’s 10,000 lakes. He is also known for eating huge stacks of pancakes. I couldn’t be happier to carry pieces of my Minnesota home with me everywhere I go, thanks to Red Bull. I also raced in new running flats: ASICS Tartherzeal 3. They are lighter than my previous race shoes and have more grip (which proved to be VERY useful in the rain!)

Thank you to the ASICS team for their support. A huge team showed up in Yokohama, showering me with ASICS gear and collecting my input on products. Thank you as well to Sandy from Specialized who made sure my bike was clean and ready on race day. I have so many people to thank for my performance. What you see on race day is such a small part of what my team and I do. Jamie and Patrick play daily roles in getting me ready to compete on race day. But they aren’t the only ones. I have physios, psychologists, nutritionists, sponsors, massage therapists, the Wizards, fans, and then, of course, family and friends who are supportive even when I’m away for eight months of the year. My support is world class. It motivates me to perform on race day. I am now back in Vitoria (Basque region of Spain) where I will base until the end of the season. Up next for me is a sprint WTS in London on May 31st.  

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Thank you for your support! Photo thanks to Delly Carr

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I love this helmet! Thank you Red Bull for the design! To learn more about Paul Bunyan google him :) Photo thanks to witsup.com

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So many things I love about this helmet! Photo thanks to witsup.com

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Bucky Badger!!!! Enough said. Photo thanks to witsup.com

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The Wizards riding in Yokohama

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Sushi was inexpensive and delicious!

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This was my favorite sushi roll I had while in Japan.

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Because it was raining I warmed up on my SportCrafters trainer in my hotel room to stay dry and warm.

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This fan had me sign the pink folder last year, and found me again this year to sign the white board. She also brought me a gift! So humbled by her generosity.

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Post race with the podium girls Gentle and Moffatt and children from a local children's hospital.

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Patrick, me, and the ASICS team in Japan.

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My pre race dinner: rice, chicken, green peppers, tomatoes, onions, asparagus, lemon, and cheese.

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Race photo thanks to Delly Carr

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Race photo thanks to Delly Carr

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I love this photo Delly Carr took.

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Signing things and taking photos with fans post race.  

Bike Wash 101

When I began triathlon, the bike portion had the steepest learning curve. Clipless pedals, integrated shifters, and tubular wheels were all new additions to my vocabulary.

Cleaning my bike was something I had to learn to do right away. My general rule of thumb is to clean my bike once a week or after a ride in the rain. Investing this 10-15 minutes may seem like overkill, but the bike will remain in better condition and it will last many more kilometers if it is clean.

I’m lucky to have some great partners to help me keep my bike clean. Motorex supplies me with my bike-specific lubes and cleaning products and Park Tool makes great tools and brushes. Here are the steps I use to help keep my bike clean.

 

Begin with spraying the bike down. Do not use a hose that has super high pressure and avoid constant spraying of the bearings and power meter.

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Run the chain backwards and begin to spray degreaser on the chain, cassette, and chainrings. Degrease the chain before cleaning the rest of the bike (grease will fall off the chain and hit your bike). You will then clean the bike (with the grease on it) later. 

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Next use a stiff bristle brush and thoroughly brush the chain, cassette, and chainrings.

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Do not forget to brush the back of the chain, this is always the dirtiest part.

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Now, begin applying a cleaner to the frameset and wheels. Motorex Bike Clean works great for this.

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Now, begin to scrub the frame. Remember that your frame/wheel brush should be different than the brush used for your drivetrain. You don't want to scrub chain lube all over your frame and wheels. Focus on the places you sweat. This will mostly be on your stem and top tube.

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There will be many nooks and crannies on your bike. Make sure to get all of them.

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Make sure to give your brake calipers a good scrub - don’t forget to do between the tire and under the brake, which can get very dirty.

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Really scrub the wheels and tires, this is a perfect time to check for cuts in the tires and examine your brake pads.

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Getting at the hubs is tricky.

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Now it's time to hose the bike down. Keep the water moving and avoid a constant stream in one place. You don't want to strip the bearings of their grease.

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Now find a dry rag to wipe down the chain. This will remove most of the water on the chain. You do not want to lube a wet chain as it will not absorb into the links of the chain as well.

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Use a different clean rag to wipe the frame down of remaining water.

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Do not forget to lube your chain before your next ride!